stillness
relaxation
Deep relaxation is a well known and ubiquitous element of yoga,
In our world we costantly have to act - or react, and being still can be difficult. Deep relaxation often takes a little practice, but it is entirely worth it: you will be able to access a state of well-being, you will want to return to.
Deep relaxation happens when we voluntarily let go of tensions and worries, while lying still in a supine pose called Shavasana — a Sanskrit term meaning The Corpse Pose. Our desires and conflicts “die”, even briefly, and so do the suffering that they cause.
Shavasana begins with complete stillness, possibly with eyes closed. Your teacher invites you to turn your attention to the body and consciously release any lingering tension. Sometimes your internal gaze is directed toward more internal sensations, such as your heartbeat or circulation; sometimes toward external ones, such as sounds.
Shavasana is more than a simple rest — it is the deliberate surrender that happens when we engage our awareness.
Restorative yoga is a practice of deep relaxation that reactivates the body's natural capacity for self-care.
Specific poses are set up using the support of cushions, blankets and bolsters, so that the body experiences no physical effort. This allows you to achieve a state of complete surrender that is maintained for an extended period of time.
Restorative yoga systematically reprograms the nervous system through an action that is physiological rather than physical.
Among the benefits, widely confirmed by scientific research: reduction of cortisol and adrenaline levels, alleviation of deep muscular tension, improved blood and lymphatic circulation, increased production of endorphins, leading to a sense of peace and well-being. Clinical studies suggest positive effects on hypertension, digestion, intestinal issues, and chronic insomnia.
It is used specifically for convalescence, recovering from certain forms of chronic pain, and managing states of high stress — but it can be practiced by anyone looking to restore balance.
meditation
Meditation is sometimes mistaken for a stereotype of serenity and calm that seems impossible to attain.
Meditation is a natural state for human beings, and no one is predisposed or unsuited to it. Meditating is not "stopping thought" — thoughts do not simply stop.
We can, however, change the way we listen to what is happening inside the mind. Our tendency is toward letting our thoughts run completely free. We anticipate future events, revisit past ones, and pass judgement on ourselves or others — often following recurring patterns.
The mind gets lost in a continuous, unconscious internal dialogue that creates unnecessary suffering.
Just noticing this mental movement as it happens is a way of meditating. Meditation is being present — observing without judgement whatever arises, in silence.
Meditating is not about doing anything — it is seeking a state of consciousness in which it is possible to simply be.
With eyes closed, or a softened gaze, in silence, we learn to listen and accept whatever comes our way. We may rely on an anchor — a steady point of attention to return to, when thoughts resurface and feed themselves. It might be the physical breath, the body, tactile or internal sensations, sounds. Every time we observe the body and the breath as they are, we catch a glimpse of a state of equanimous awareness, which is our true nature.
Meditation is not limited to sitting in stillness. Any exercise of awareness, practiced in silence, is a meditative form. For example, there is a walking meditation — and yoga itself is a form of meditation in movement.
Scientific research has added confirmation to ancient wisdom: uncontrolled thought patterns (known scientifically as the Default Mode Network) heavily increases mental alertness, anxiety and stress.
The benefits of meditation for the body-mind system have been widely studied and continue to be clinically confirmed. Evidence suggests an impact on anxiety, chronic stress, sleep quality and insomnia, hypertension, cardiovascular conditions, the immune system, digestion, fertility, pain.
Mini Glossary